YES, WE CAN - Tinned heroes can save meals in the last week of Janu-worry

THE dust has settled, and the New Year is in full swing. 

It’s January, the first chapter of the year.

In this chapter, we reflect on the past and plan for what’s ahead. 

Pen in hand, many of us are sitting down with our resolutions. 

Some have hit the gym, others are eating healthier, it’s a fresh start. 

And most importantly, we’re thinking about doing things differently this year.

Looking back on the festive season leading into the new year, one thing stood out: our biggest expense is food. 

We spend a lot, and as the days go by, the cupboards start to look leeg.

Regular trips to the shops become necessary, and for some, money runs out before the food does. And remember, payday was early.

When that happens, many turn to social media for advice. 

One mother wrote: “I really want to make a difference this year. Any ideas on how to save for groceries during the festive season? Should I invest in hampers or buy stamps?”

It’s a question many of us can relate to: how do we manage our budgets, feed our families, and still make the festive season special?

Saving is possible, one just needs to find a way that works for you and run with it. Whether it’s setting aside a little each month, planning meals in advance, or keeping an eye out for deals, small steps can make a big difference.

Imagine going to the shops at the end of the year with no cash worries. 

You can fill your trolley without stress; choose what you need without constantly checking the price, and still stick to your plan. 

It’s not about being perfect; it’s about finding a system that works for you and enjoying the peace of mind that comes with it.

While we are still recovering from the festive season and the cupboards are starting to look a little empty this week, I’ll be sharing some Tin Heroes. 

These are simple, hearty meals made from tinned and cupboard staples that stretch your food budget without compromising on flavour. Start saving now.

Pilchard and Rice Stew (see main picture)

A simple, hearty stew that turns an everyday can of pilchards into a tasty, filling meal for the family.

Ingredients

2 tbsp oil

1 onion, chopped

2 cloves garlic, crushed

1 tsp curry powder

1 tsp paprika

1 tin chopped tomatoes

1 cup uncooked rice, rinsed

2½ cups water or stock

2 tins pilchards in tomato sauce

2 fresh tomatoes, chopped

2 spring onions, chopped

Juice of ½ lemon

Fresh coriander for garnish

Salt and pepper to taste

Method

Heat oil in a pan and gently sauté the onion until soft, then add the crushed garlic, curry powder, and paprika, stirring to release their aromas. 

Add the tinned tomatoes, rinsed rice, and water or stock, and bring to the boil. 

Reduce the heat, cover, and allow the rice to cook until tender. 

Carefully fold in the pilchards and simmer just until heated through. 

Stir in the chopped fresh tomatoes and spring onions, finish with a squeeze of lemon juice, season with salt and pepper, and garnish with fresh coriander before serving.

Baked Beans and Potato Curry

Stretch your pantry and feed everyone with this comforting curry - easy to make and full of flavour.

Ingredients

2 tbsp oil

1 onion, sliced

1 tsp garlic and ginger paste

1½ tsp curry powder

½ tsp turmeric

3 potatoes, peeled and cubed

1 tin baked beans

1 tin chopped tomatoes

1 cup water

1 bell pepper, chopped

1 carrot, grated

Juice of ½ lemon

Fresh herbs for garnish

Salt to taste

Method

Heat the oil and soften the onions until golden, then stir in the garlic, ginger, curry powder, and turmeric. 

Add the cubed potatoes, chopped bell pepper, grated carrot, tinned tomatoes, and a little water, letting the vegetables cook until just tender. 

Stir in the baked beans and simmer until the curry thickens slightly. 

Finish with a drizzle of lemon juice and sprinkle fresh herbs on top. 

Serve with rice or roti for a light, wholesome meal.

Tomato and Gizzards Curry

Tender chicken gizzards cooked in a rich tomato curry make for a hearty, budget-friendly meal any day of the week.

Ingredients

2 tbsp oil

1 onion, chopped

1 tsp curry powder

1 tsp masala (optional)

500 g chicken gizzards, cleaned and halved

1 tin chopped tomatoes

½ cup water

1 cup peas (frozen or fresh)

2 fresh tomatoes, chopped

Fresh basil or parsley

Salt to taste

Method

 Heat the oil and sauté the onion until soft. 

Add the curry powder and masala, stirring to release the flavours. 

Add the gizzards and mix well to coat them in the spices. 

Pour in the tinned tomatoes and water, cover, and simmer gently until the gizzards are tender and the sauce has thickened, adding a little more water if needed. 

Stir in the peas, fresh chopped tomatoes, and herbs, season to taste, and cook for a few more minutes. Serve with plain rice or pap for a filling, comforting meal.

Sweetcorn and Tomato Stew

This sweetcorn and tomato stew is an easy, wholesome dish that comes together with just a few pantry staples.

Ingredients

2 tbsp oil

1 onion, chopped

1 tsp paprika

1 tsp mixed herbs

1 tin sweetcorn, drained

1 tin chopped tomatoes

½ cup water

½ avocado, diced (optional)

½ cucumber, diced (optional)

Fresh parsley, coriander, or spring onions for garnish

Salt and pepper to taste

Method

Heat the oil and gently fry the onion until soft, then stir in paprika and mixed herbs. 

Add the drained sweetcorn, tinned tomatoes, and a splash of water, simmering until the mixture thickens and the flavours meld. 

Just before serving, top with diced avocado or cucumber for a refreshing touch. 

Scatter fresh parsley, coriander, or spring onions over the top, season to taste, and serve warm or at room temperature with pap, rice, or toasted bread.